Spoto Press vs Barbell Floor Press Strength Standards
Compare your spoto press and barbell floor press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Use each exercise's canonical input: Total barbell load for Spoto Press and Total barbell weight for Barbell Floor Press. Use Flat-bench barbell Spoto Press only. and a barbell floor press from controlled upper-arm floor contact and a dead stop to full elbow lockout with the hips down and no leg drive. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Spoto Press vs Barbell Floor Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the spoto press and barbell floor press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your spoto press and barbell floor press.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Spoto Press / Barbell Floor Press, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Spoto Press vs Barbell Floor Press Standards
How to read the table: The first number is Spoto Press; the second is Barbell Floor Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 84 / 91 lb 38.1 / 41.3 kg | 119 / 121 lb 54 / 54.9 kg | 154 / 158 lb 69.9 / 71.7 kg | 189 / 194 lb 85.7 / 88 kg |
| 130 lb 59 kg | 89 / 96 lb 40.4 / 43.5 kg | 126 / 128 lb 57.2 / 58.1 kg | 162 / 167 lb 73.5 / 75.7 kg | 200 / 205 lb 90.7 / 93 kg |
| 140 lb 63.5 kg | 93 / 101 lb 42.2 / 45.8 kg | 132 / 135 lb 59.9 / 61.2 kg | 171 / 175 lb 77.6 / 79.4 kg | 210 / 215 lb 95.3 / 97.5 kg |
| 150 lb 68 kg | 97 / 106 lb 44 / 48.1 kg | 138 / 141 lb 62.6 / 64 kg | 179 / 184 lb 81.2 / 83.5 kg | 220 / 226 lb 99.8 / 102.5 kg |
| 160 lb 72.6 kg | 102 / 111 lb 46.3 / 50.3 kg | 144 / 147 lb 65.3 / 66.7 kg | 186 / 192 lb 84.4 / 87.1 kg | 229 / 235 lb 103.9 / 106.6 kg |
| 170 lb 77.1 kg | 106 / 115 lb 48.1 / 52.2 kg | 150 / 153 lb 68 / 69.4 kg | 194 / 200 lb 88 / 90.7 kg | 239 / 245 lb 108.4 / 111.1 kg |
| 180 lb 81.6 kg | 110 / 120 lb 49.9 / 54.4 kg | 156 / 159 lb 70.8 / 72.1 kg | 202 / 207 lb 91.6 / 93.9 kg | 248 / 255 lb 112.5 / 115.7 kg |
| 190 lb 86.2 kg | 114 / 124 lb 51.7 / 56.2 kg | 162 / 165 lb 73.5 / 74.8 kg | 209 / 215 lb 94.8 / 97.5 kg | 257 / 264 lb 116.6 / 119.7 kg |
| 200 lb 90.7 kg | 118 / 128 lb 53.5 / 58.1 kg | 168 / 171 lb 76.2 / 77.6 kg | 216 / 222 lb 98 / 100.7 kg | 266 / 273 lb 120.7 / 123.8 kg |
| 210 lb 95.3 kg | 122 / 133 lb 55.3 / 60.3 kg | 173 / 176 lb 78.5 / 79.8 kg | 223 / 230 lb 101.2 / 104.3 kg | 275 / 282 lb 124.7 / 127.9 kg |
| 220 lb 99.8 kg | 126 / 137 lb 57.2 / 62.1 kg | 179 / 182 lb 81.2 / 82.6 kg | 230 / 237 lb 104.3 / 107.5 kg | 283 / 291 lb 128.4 / 132 kg |
| 230 lb 104.3 kg | 129 / 141 lb 58.5 / 64 kg | 184 / 187 lb 83.5 / 84.8 kg | 237 / 244 lb 107.5 / 110.7 kg | 292 / 300 lb 132.4 / 136.1 kg |
| 240 lb 108.9 kg | 133 / 145 lb 60.3 / 65.8 kg | 189 / 193 lb 85.7 / 87.5 kg | 244 / 251 lb 110.7 / 113.9 kg | 300 / 308 lb 136.1 / 139.7 kg |
| 250 lb 113.4 kg | 137 / 149 lb 62.1 / 67.6 kg | 195 / 198 lb 88.5 / 89.8 kg | 251 / 258 lb 113.9 / 117 kg | 309 / 317 lb 140.2 / 143.8 kg |
| 260 lb 117.9 kg | 141 / 153 lb 64 / 69.4 kg | 200 / 203 lb 90.7 / 92.1 kg | 258 / 265 lb 117 / 120.2 kg | 317 / 325 lb 143.8 / 147.4 kg |
| 270 lb 122.5 kg | 144 / 157 lb 65.3 / 71.2 kg | 205 / 209 lb 93 / 94.8 kg | 264 / 272 lb 119.7 / 123.4 kg | 325 / 334 lb 147.4 / 151.5 kg |
| 280 lb 127 kg | 148 / 161 lb 67.1 / 73 kg | 210 / 214 lb 95.3 / 97.1 kg | 271 / 278 lb 122.9 / 126.1 kg | 333 / 342 lb 151 / 155.1 kg |
| 290 lb 131.5 kg | 151 / 164 lb 68.5 / 74.4 kg | 215 / 219 lb 97.5 / 99.3 kg | 277 / 285 lb 125.6 / 129.3 kg | 341 / 350 lb 154.7 / 158.8 kg |
| 300 lb 136.1 kg | 155 / 168 lb 70.3 / 76.2 kg | 220 / 224 lb 99.8 / 101.6 kg | 283 / 292 lb 128.4 / 132.4 kg | 348 / 358 lb 157.9 / 162.4 kg |
Women’s Spoto Press vs Barbell Floor Press Standards
How to read the table: The first number is Spoto Press; the second is Barbell Floor Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 40 / 46 lb 18.1 / 20.9 kg | 63 / 66 lb 28.6 / 29.9 kg | 86 / 95 lb 39 / 43.1 kg | 109 / 124 lb 49.4 / 56.2 kg |
| 110 lb 49.9 kg | 43 / 49 lb 19.5 / 22.2 kg | 67 / 71 lb 30.4 / 32.2 kg | 92 / 102 lb 41.7 / 46.3 kg | 116 / 132 lb 52.6 / 59.9 kg |
| 120 lb 54.4 kg | 46 / 52 lb 20.9 / 23.6 kg | 72 / 75 lb 32.7 / 34 kg | 97 / 108 lb 44 / 49 kg | 123 / 140 lb 55.8 / 63.5 kg |
| 130 lb 59 kg | 48 / 55 lb 21.8 / 24.9 kg | 75 / 79 lb 34 / 35.8 kg | 103 / 114 lb 46.7 / 51.7 kg | 130 / 147 lb 59 / 66.7 kg |
| 140 lb 63.5 kg | 51 / 57 lb 23.1 / 25.9 kg | 79 / 83 lb 35.8 / 37.6 kg | 108 / 119 lb 49 / 54 kg | 137 / 155 lb 62.1 / 70.3 kg |
| 150 lb 68 kg | 53 / 60 lb 24 / 27.2 kg | 83 / 87 lb 37.6 / 39.5 kg | 113 / 125 lb 51.3 / 56.7 kg | 143 / 162 lb 64.9 / 73.5 kg |
| 160 lb 72.6 kg | 55 / 63 lb 24.9 / 28.6 kg | 87 / 91 lb 39.5 / 41.3 kg | 118 / 130 lb 53.5 / 59 kg | 149 / 169 lb 67.6 / 76.7 kg |
| 170 lb 77.1 kg | 58 / 65 lb 26.3 / 29.5 kg | 90 / 95 lb 40.8 / 43.1 kg | 123 / 136 lb 55.8 / 61.7 kg | 155 / 176 lb 70.3 / 79.8 kg |
| 180 lb 81.6 kg | 60 / 68 lb 27.2 / 30.8 kg | 94 / 98 lb 42.6 / 44.5 kg | 128 / 141 lb 58.1 / 64 kg | 161 / 183 lb 73 / 83 kg |
| 190 lb 86.2 kg | 62 / 70 lb 28.1 / 31.8 kg | 97 / 102 lb 44 / 46.3 kg | 132 / 146 lb 59.9 / 66.2 kg | 167 / 190 lb 75.7 / 86.2 kg |
| 200 lb 90.7 kg | 64 / 73 lb 29 / 33.1 kg | 101 / 105 lb 45.8 / 47.6 kg | 137 / 151 lb 62.1 / 68.5 kg | 173 / 196 lb 78.5 / 88.9 kg |
| 210 lb 95.3 kg | 66 / 75 lb 29.9 / 34 kg | 104 / 109 lb 47.2 / 49.4 kg | 141 / 156 lb 64 / 70.8 kg | 179 / 203 lb 81.2 / 92.1 kg |
| 220 lb 99.8 kg | 68 / 77 lb 30.8 / 34.9 kg | 107 / 112 lb 48.5 / 50.8 kg | 146 / 161 lb 66.2 / 73 kg | 185 / 209 lb 83.9 / 94.8 kg |
| 230 lb 104.3 kg | 70 / 80 lb 31.8 / 36.3 kg | 110 / 116 lb 49.9 / 52.6 kg | 150 / 166 lb 68 / 75.3 kg | 190 / 215 lb 86.2 / 97.5 kg |
| 240 lb 108.9 kg | 73 / 82 lb 33.1 / 37.2 kg | 114 / 119 lb 51.7 / 54 kg | 155 / 171 lb 70.3 / 77.6 kg | 196 / 222 lb 88.9 / 100.7 kg |
How Your Spoto Press vs Barbell Floor Press Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the spoto press strength level
The standards use the sex-specific thresholds from the individual Spoto Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the barbell floor press strength level
The standards use the sex-specific barbell floor press thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to press more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the spoto press | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the barbell floor press | Use total-barbell estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Spoto Press and Barbell Floor Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the barbell floor press standard is higher; below zero means the spoto press standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
2.3 → 4.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell floor press standard minus the spoto press standard. A plus sign means the barbell floor press standard is higher. A minus sign means the spoto press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +7 lb +3.2 kg | +2 lb +0.9 kg | +4 lb +1.8 kg | +5 lb +2.3 kg |
| 130 lb 59 kg | +7 lb +3.1 kg | +2 lb +0.9 kg | +5 lb +2.2 kg | +5 lb +2.3 kg |
| 140 lb 63.5 kg | +8 lb +3.6 kg | +3 lb +1.3 kg | +4 lb +1.8 kg | +5 lb +2.2 kg |
| 150 lb 68 kg | +9 lb +4.1 kg | +3 lb +1.4 kg | +5 lb +2.3 kg | +6 lb +2.7 kg |
| 160 lb 72.6 kg | +9 lb +4 kg | +3 lb +1.4 kg | +6 lb +2.7 kg | +6 lb +2.7 kg |
| 170 lb 77.1 kg | +9 lb +4.1 kg | +3 lb +1.4 kg | +6 lb +2.7 kg | +6 lb +2.7 kg |
| 180 lb 81.6 kg | +10 lb +4.5 kg | +3 lb +1.3 kg | +5 lb +2.3 kg | +7 lb +3.2 kg |
| 190 lb 86.2 kg | +10 lb +4.5 kg | +3 lb +1.3 kg | +6 lb +2.7 kg | +7 lb +3.1 kg |
| 200 lb 90.7 kg | +10 lb +4.6 kg | +3 lb +1.4 kg | +6 lb +2.7 kg | +7 lb +3.1 kg |
| 210 lb 95.3 kg | +11 lb +5 kg | +3 lb +1.3 kg | +7 lb +3.1 kg | +7 lb +3.2 kg |
| 220 lb 99.8 kg | +11 lb +4.9 kg | +3 lb +1.4 kg | +7 lb +3.2 kg | +8 lb +3.6 kg |
| 230 lb 104.3 kg | +12 lb +5.5 kg | +3 lb +1.3 kg | +7 lb +3.2 kg | +8 lb +3.7 kg |
| 240 lb 108.9 kg | +12 lb +5.5 kg | +4 lb +1.8 kg | +7 lb +3.2 kg | +8 lb +3.6 kg |
| 250 lb 113.4 kg | +12 lb +5.5 kg | +3 lb +1.3 kg | +7 lb +3.1 kg | +8 lb +3.6 kg |
| 260 lb 117.9 kg | +12 lb +5.4 kg | +3 lb +1.4 kg | +7 lb +3.2 kg | +8 lb +3.6 kg |
| 270 lb 122.5 kg | +13 lb +5.9 kg | +4 lb +1.8 kg | +8 lb +3.7 kg | +9 lb +4.1 kg |
| 280 lb 127 kg | +13 lb +5.9 kg | +4 lb +1.8 kg | +7 lb +3.2 kg | +9 lb +4.1 kg |
| 290 lb 131.5 kg | +13 lb +5.9 kg | +4 lb +1.8 kg | +8 lb +3.7 kg | +9 lb +4.1 kg |
| 300 lb 136.1 kg | +13 lb +5.9 kg | +4 lb +1.8 kg | +9 lb +4 kg | +10 lb +4.5 kg |
How Women’s Spoto Press and Barbell Floor Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
6.8 → 11.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell floor press standard minus the spoto press standard. A plus sign means the barbell floor press standard is higher. A minus sign means the spoto press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +6 lb +2.8 kg | +3 lb +1.3 kg | +9 lb +4.1 kg | +15 lb +6.8 kg |
| 110 lb 49.9 kg | +6 lb +2.7 kg | +4 lb +1.8 kg | +10 lb +4.6 kg | +16 lb +7.3 kg |
| 120 lb 54.4 kg | +6 lb +2.7 kg | +3 lb +1.3 kg | +11 lb +5 kg | +17 lb +7.7 kg |
| 130 lb 59 kg | +7 lb +3.1 kg | +4 lb +1.8 kg | +11 lb +5 kg | +17 lb +7.7 kg |
| 140 lb 63.5 kg | +6 lb +2.8 kg | +4 lb +1.8 kg | +11 lb +5 kg | +18 lb +8.2 kg |
| 150 lb 68 kg | +7 lb +3.2 kg | +4 lb +1.9 kg | +12 lb +5.4 kg | +19 lb +8.6 kg |
| 160 lb 72.6 kg | +8 lb +3.7 kg | +4 lb +1.8 kg | +12 lb +5.5 kg | +20 lb +9.1 kg |
| 170 lb 77.1 kg | +7 lb +3.2 kg | +5 lb +2.3 kg | +13 lb +5.9 kg | +21 lb +9.5 kg |
| 180 lb 81.6 kg | +8 lb +3.6 kg | +4 lb +1.9 kg | +13 lb +5.9 kg | +22 lb +10 kg |
| 190 lb 86.2 kg | +8 lb +3.7 kg | +5 lb +2.3 kg | +14 lb +6.3 kg | +23 lb +10.5 kg |
| 200 lb 90.7 kg | +9 lb +4.1 kg | +4 lb +1.8 kg | +14 lb +6.4 kg | +23 lb +10.4 kg |
| 210 lb 95.3 kg | +9 lb +4.1 kg | +5 lb +2.2 kg | +15 lb +6.8 kg | +24 lb +10.9 kg |
| 220 lb 99.8 kg | +9 lb +4.1 kg | +5 lb +2.3 kg | +15 lb +6.8 kg | +24 lb +10.9 kg |
| 230 lb 104.3 kg | +10 lb +4.5 kg | +6 lb +2.7 kg | +16 lb +7.3 kg | +25 lb +11.3 kg |
| 240 lb 108.9 kg | +9 lb +4.1 kg | +5 lb +2.3 kg | +16 lb +7.3 kg | +26 lb +11.8 kg |
Spoto Press and Barbell Floor Press Exercises Used by This Calculator
This calculator uses a strict spoto press test and a strict dead-stop barbell floor press. Use strict canonical Spoto Press and Barbell Floor Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Spoto Press setup and load convention
Flat-bench barbell Spoto Press only. Pause just above the chest without touching before pressing to lockout. Do not enter touch-and-go bench, paused bench, floor press, pin press, or machine numbers.
Use total barbell load and pause on the floor
Enter the bar plus all plates. Lower under control until both upper arms contact the floor, pause at a dead stop with the hips down, and press to full elbow lockout without leg drive. Do not enter per-side plates, full-range bench press, touch-and-go floor press, bridging, Smith or dumbbell presses, partial reps, assisted reps, or equipped results.
Enter one recent Spoto Press result and one recent Barbell Floor Press result
Use each exercise’s canonical input: Total barbell load for Spoto Press and Total barbell weight for Barbell Floor Press.
Related Tools
- Spoto Press — View the individual Spoto Press standards and next strength-level target.
- Barbell Floor Press — View the individual Barbell Floor Press standards and next strength-level target.
- Paused Barbell Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Close-Grip Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bench Pin Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.